If you're a weight lifter and follow/subscribe to weight training magazines and hints, you know that implementing a muscle building diet is essential building lean muscle and burning fat. There are thoughts and views regarding which foods are best for muscle building and when to eat them. If you're concerned whether you're following the right diet plan, this article will help.
As I got into exercise and weight lifting many years ago, it became increasingly clear that many weight lifters were also large and bulky, carrying too much body fat in addition to muscle. I desired a lean muscle, so I began to research the reasons behind the fat gain and came to realize some intriguing assumptions that were wrong when it comes to eating for muscle gain.
First, as you should are aware weight lifting is an intense energy activity. You need ample nutrition to give it the energy it needs to get you through your work-out and repair those muscles. In essence, to build muscle size you'll be increasing the number of calories your consume. In fact, you'll be consuming more calories than your burning; the opposite of most weight loss programs. In order to balance that load, you'll need to understand when to consume those calories so they're used as fuel for your body, instead of stored as fat.
The timing of meals is vital to gaining muscle and burning fat. There are essentially only two instances when you'll need to consume more calories; that is, at breakfast and after your work-out. What makes these times the best?
As I got into exercise and weight lifting many years ago, it became increasingly clear that many weight lifters were also large and bulky, carrying too much body fat in addition to muscle. I desired a lean muscle, so I began to research the reasons behind the fat gain and came to realize some intriguing assumptions that were wrong when it comes to eating for muscle gain.
First, as you should are aware weight lifting is an intense energy activity. You need ample nutrition to give it the energy it needs to get you through your work-out and repair those muscles. In essence, to build muscle size you'll be increasing the number of calories your consume. In fact, you'll be consuming more calories than your burning; the opposite of most weight loss programs. In order to balance that load, you'll need to understand when to consume those calories so they're used as fuel for your body, instead of stored as fat.
The timing of meals is vital to gaining muscle and burning fat. There are essentially only two instances when you'll need to consume more calories; that is, at breakfast and after your work-out. What makes these times the best?
1. BREAKFAST: After a night of sleep, you're body will need to replenish its nutrients and fuel supplies to ready it for the day ahead. Breakfast is the meal that should achieve that. Most of the calories you consume during breakfast will be used by your daily activities, especially on training days, when you'll use more.
2. AFTER A WORKOUT: During heavy weight lifting, your body is again drained of nutrition and energy and needs to replenish itself. In addition, weight lifting breaks down muscles. Immediately after exercising, those muscles need fuel and amino acids for rebuilding.
One myth that seems to bewidely accepted as truth is to gain muscle mass you need to increase caloric intake at all times. This is not correct. It's the timing that's off. Eating more when you're not exercising will inevitably lead to weight gain, as the increased calories and sugar will be stored as fat by the body instead of expended as energy.
The facts from this information are clear. Weight lifters should eat their heaviest meals on work-out days at breakfast and just after exercise; keeping the remaining meals lighter and healthier.
Although timing is one crucial part of a bodybuilder's diet, another important factor is the actual foods that are eaten. What should a person serious about weight training eat? The two most important substances are protein and carbohydrates, with a little fat thrown in.
1. PROTEIN: Muscles need protein to repair themselves so a heavy dose of protein immediately after a work-out is extremely important. However, all protein is not the same. Natural protein, coming from food, while normally a good source, is less beneficial immediately after a work-out as it digests slowly. Here is where you'll want to consume a rapid digesting protein to give the muscles the amino acids they need quickly to start building up. The best source is usually "whey protein powder" or "protein shakes" containing this ingredient. On training days eat a preponderance of your protein later in the day, when your muscles are in the "repair" mode.
2. COMPLEX CARBOHYDRATES: Muscles need this nutrient for fuel to help in their repair, so eating foods rich in complex carbs immediately post workout is another good idea. Starchy foods such as rice, pasta and potatoes are all good sources of complex carbs. On gym days eat a majority of carbs earlier in the day to supply your body with fuel for your daily routines and exercise.
During days in which you don't exercise, when you're away from the gym, aim for eating smaller amounts more frequently, approximate five times per day. This includes 3 smaller portioned meals and 2 healthy snacks. Note, potato chips don't count. This muscle building diet plan will assure you eat enough of the right foods during wo
2. AFTER A WORKOUT: During heavy weight lifting, your body is again drained of nutrition and energy and needs to replenish itself. In addition, weight lifting breaks down muscles. Immediately after exercising, those muscles need fuel and amino acids for rebuilding.
One myth that seems to bewidely accepted as truth is to gain muscle mass you need to increase caloric intake at all times. This is not correct. It's the timing that's off. Eating more when you're not exercising will inevitably lead to weight gain, as the increased calories and sugar will be stored as fat by the body instead of expended as energy.
The facts from this information are clear. Weight lifters should eat their heaviest meals on work-out days at breakfast and just after exercise; keeping the remaining meals lighter and healthier.
Although timing is one crucial part of a bodybuilder's diet, another important factor is the actual foods that are eaten. What should a person serious about weight training eat? The two most important substances are protein and carbohydrates, with a little fat thrown in.
1. PROTEIN: Muscles need protein to repair themselves so a heavy dose of protein immediately after a work-out is extremely important. However, all protein is not the same. Natural protein, coming from food, while normally a good source, is less beneficial immediately after a work-out as it digests slowly. Here is where you'll want to consume a rapid digesting protein to give the muscles the amino acids they need quickly to start building up. The best source is usually "whey protein powder" or "protein shakes" containing this ingredient. On training days eat a preponderance of your protein later in the day, when your muscles are in the "repair" mode.
2. COMPLEX CARBOHYDRATES: Muscles need this nutrient for fuel to help in their repair, so eating foods rich in complex carbs immediately post workout is another good idea. Starchy foods such as rice, pasta and potatoes are all good sources of complex carbs. On gym days eat a majority of carbs earlier in the day to supply your body with fuel for your daily routines and exercise.
During days in which you don't exercise, when you're away from the gym, aim for eating smaller amounts more frequently, approximate five times per day. This includes 3 smaller portioned meals and 2 healthy snacks. Note, potato chips don't count. This muscle building diet plan will assure you eat enough of the right foods during wo
Although timing is one crucial part of a bodybuilder's diet, another important factor is the actual foods that are eaten. What should a person serious about weight training eat? The two most important substances are protein and carbohydrates, with a little fat thrown in.
1. PROTEIN: Muscles need protein to repair themselves so a heavy dose of protein immediately after a work-out is extremely important. However, all protein is not the same. Natural protein, coming from food, while normally a good source, is less beneficial immediately after a work-out as it digests slowly. Here is where you'll want to consume a rapid digesting protein to give the muscles the amino acids they need quickly to start building up. The best source is usually "whey protein powder" or "protein shakes" containing this ingredient. On training days eat a preponderance of your protein later in the day, when your muscles are in the "repair" mode.
2. COMPLEX CARBOHYDRATES: Muscles need this nutrient for fuel to help in their repair, so eating foods rich in complex carbs immediately post workout is another good idea. Starchy foods such as rice, pasta and potatoes are all good sources of complex carbs. On gym days eat a majority of carbs earlier in the day to supply your body with fuel for your daily routines and exercise.
During days in which you don't exercise, when you're away from the gym, aim for eating smaller amounts more frequently, approximate five times per day. This includes 3 smaller portioned meals and 2 healthy snacks. Note, potato chips don't count. This muscle building diet plan will assure you eat enough of the right foods during work-out times to build muscle, yet decrease the amount of food to contain calories at other times.
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1. PROTEIN: Muscles need protein to repair themselves so a heavy dose of protein immediately after a work-out is extremely important. However, all protein is not the same. Natural protein, coming from food, while normally a good source, is less beneficial immediately after a work-out as it digests slowly. Here is where you'll want to consume a rapid digesting protein to give the muscles the amino acids they need quickly to start building up. The best source is usually "whey protein powder" or "protein shakes" containing this ingredient. On training days eat a preponderance of your protein later in the day, when your muscles are in the "repair" mode.
2. COMPLEX CARBOHYDRATES: Muscles need this nutrient for fuel to help in their repair, so eating foods rich in complex carbs immediately post workout is another good idea. Starchy foods such as rice, pasta and potatoes are all good sources of complex carbs. On gym days eat a majority of carbs earlier in the day to supply your body with fuel for your daily routines and exercise.
During days in which you don't exercise, when you're away from the gym, aim for eating smaller amounts more frequently, approximate five times per day. This includes 3 smaller portioned meals and 2 healthy snacks. Note, potato chips don't count. This muscle building diet plan will assure you eat enough of the right foods during work-out times to build muscle, yet decrease the amount of food to contain calories at other times.
About the Author:
Grab your free anabolic recipes - delicious and easy to make - by going to Muscle Building Diet Info.Net. Also published at Advice For Building The Perfect Muscle Building Diet.